FitSugar

Unexpected Spring Trail Run Danger: Leaves?

Jenny Sugar — Thu, 22 Mar 2012 12:51:09 PDT

If warmer temps and sunny skies inspire you to hit the woods for your first Spring trail run, there are definitely some obvious dangers to avoid, like bears. You wouldn't think of it, but leaves can also be hazardous, and here's how.

Wet leaves: When snow melts and Spring rains pour down, you're looking at dangerously wet and muddy trails. The top layer of leaves can appear dry, but underneath, they're a wet, slippery mess, putting you at risk for a nasty fall. Avoid running after a rainstorm and over low areas of the trail that are covered in leaves, since these tend to trap puddles. Wear waterproof trail runners with grippy soles for maximum stability on wet surfaces.
Leaves covering the trail: In the beginning of Spring, leaf-covered trails make it hard to see what's hidden underneath. Aside from concealing wetness, leaves also cover up fallen limbs, holes, and rocks. Steer clear of running through big piles of leaves, or those that look abnormally high, and try to step on clear spots in the trail.
Lack of leaves: All the leaves are on the trail, which means there are none on the trees. Bare branches and limbs mean no protection from the sun, putting you at risk for sunburns and heat exhaustion (on really hot days). Aim to run in the early morning or late afternoon when the sun is weakest, and don't forget to wear sunscreen and a hat. It's a smart idea to carry water with you as well to prevent dehydration.

Avoid Common Trail Running Dangers With These Tips

Jenny Sugar — Fri, 16 Mar 2012 11:19:20 PDT

Running on trails can offer a much better workout than the gym treadmill. You'll burn more calories propelling your own body weight forward rather than relying on the treadmill belt. All those natural hills tone your legs, build endurance, and can make you a faster runner. Plus, the gorgeous scenery and dodging all the puddles and fallen limbs make running more exciting, which might inspire you to run more often and for longer distances. That said, there are some risks to hitting the trails, and here's how to avoid them.

Bugs, bears, and other creatures: Being one with nature may mean getting a little more up close and personal than you'd like. Bugs like mosquitoes and ticks, although annoying, can be avoided with a little bug spray and by wearing lightweight long-sleeve shirts and pants to cover your skin. Bears, wolves, and venomous snakes, on the other hand, I'd rather not have to deal with. Talk to fellow runners and those that maintain nearby trails to find out which areas are safe from wild animals.
Human predators: Unfortunately, furry animals aren't the only thing you need to worry about. Always run with a buddy, bring your dog for extra protection, carry a cell phone and ID on you, and if it'll make you feel safer, take along pepper spray.

Continue reading to find out how to avoid other trail running dangers.

Trail Running Treadmill Workout: Hill Repeats

Jenny Sugar — Tue, 06 Mar 2012 10:25:34 PST

Warmer weather inspired me to hit the wooded trails near my house, and the steep inclines inspired me to do hill repeats. They're great for strengthening the legs, as well as building speed and endurance. If hilly terrain is hard to come by in your neck of the woods, try this version on a treadmill instead. This workout is moderately paced so feel free to speed up or slow down, depending on your ability and mood.

Continue reading to see this 40-minute workout and find out how many calories you'll burn.

Puddle Divin' Waterproof Sneaks

Jenny Sugar — Tue, 11 Oct 2011 14:49:15 PDT

Don't let Fall's wet weather and muddy trails stop you from running. You need a sneaker made for the elements to keep you dry, but constructed with materials that allow your hardworking feet to breathe and a sole that provides traction for darting over rocks and branches. Here are five waterproof trail runners you can hit the mud and puddles with.

Source: Thinkstock

Before Trail Running Alone, Read This

Jenny Sugar — Wed, 05 Oct 2011 01:19:28 PDT

Running in the woods by yourself sounds a little dangerous - especially to your mom - but depending on where you live, your running ability, and your personalty, a solo run in the woods is the perfect idea. Here are some ways to ensure your safety when hitting the trails on your own.

Bring your dog: OK, so technically you're not alone if you bring your pooch, but if you're nervous about hitting the trails by yourself, a furry friend will offer you company and protection. Put a bell on the collar so the noisy jingle can help scare away critters.
Tell someone where you're going: If you saw the movie 127 hours, you know that the whole ordeal might have been prevented if he just told one person where he went. Pick up the phone on your way out the door and tell a close friend or relative where you're running and what time you should be back. Make a deal that you'll call, text, or email them once you return, and if you don't and they can't get in touch with you, they should seek out help. If you're heading out before anyone is up, leave a note with your route and ETA.

Keep reading for more solo trail running safety tips.

6 Trail Running Tips For Getting Started

Shape — Thu, 15 Sep 2011 12:13:17 PDT

We are excited to share one of our fave stories from Shape here on FitSugar.

You may have to hop over rocks and roots, but the benefits of trail running are well worth the effort. Running on uneven terrain burns more calories and helps improve your balance, agility, and coordination. Tina Vindum, the author of Tina Vindum's Outdoor Fitness, shared the following six trail running tips to make your transition to the trails a breeze.

Wear the Right Trail Running Shoes
If you're going to hoof it on a wood-chip or packed-dirt path, your regular running sneakers will do. But trail-running shoes provide more protection for your feet, and have lugged outsoles to improve your traction - key for rocky and slippery routes.

Check out the best women's running and athletic shoes for 2010 to find the right pair for you.

Start Slow and Flat
Trails work your leg muscles and ankle joints harder than roads or treadmills do, so begin on flatter paths and run for only 10 to 15 minutes during your first outing. Increase your time and/or distance by about ten percent each week.

Try training for a challenging hike to acclimate yourself to the uneven terrain with this simple hiking plan.

See more trail running tips after the break!

Get Your Run On: Two Trail Tips

FitSugar — Mon, 27 Sep 2010 05:50:23 PDT

I like running outside but usually on asphalt rather than dirt. This weekend, I hit the trails running with a buddy who almost exclusively runs in the woods. He took me on what he called a sweet trail (read: beginner level) with some technical elements (read: roots, rocks, and steep bits). I am happy he slowed to my pace since not tripping demanded a serious amount of concentration. I may have run more slowly than usual, but all those obstacles meant there was no chance for boredom to seep into my run.

The one bit of advice that really stuck with me, and that is applicable to hiking too, is don't step on rocks or roots; they could be unstable. You want your foot to land in the dirt between the rubble. Another memorable tip my trail running mentor shared with me is walking up steeps hills doesn't mean you wimped out. If you can walk up a steep incline at the same pace you can run it, then by all means walk - it's easier on your joints and means your legs will be less tired when you head down the other side.

I ended the run a bit mud splattered, sweaty, and wonderfully worked. Have any more tips for me next time I am out on the trail? Share them in the comments section below.

Flickr User TrailVoice

A Reader's Thoughts About Training For a Half Marathon

Fit Community — Mon, 19 Jul 2010 15:00:08 PDT

Here's a post that FitSugar reader Angelica contributed to our Get Fit For 2010 group.

I haven't decided whether I can commit to it for real just yet, but in the mean time, I'm running regularly and enjoying Summer on Bay Area trails. Okay, mostly walking. And then speeding up for a second and walking again. It's like interval training for snails, but it's a start. I mean, it's hard not to be inspired when it's this gorgeous out.

Share your fitness goals, advice, and encouragement in the Get Fit For 2010 community group. Be it losing weight, running a marathon, or eating a balanced diet - we're here to help and listen. And your posts might end up right here on FitSugar!

A Reader's Unexpected Motivation: Looking For a Lost Key

Fit Community — Thu, 29 Apr 2010 08:00:15 PDT

Check out how Beaner - a RunningSugar community member - found the motivation to go the extra mile on her last run.

I went running this afternoon in the woods by my house. I always keep my house key in my iPhone arm band, and I usually run twice around this 15-minute woods loop. Well, by the end of my second time around, I went to change the music on my phone and realized that my key was gone. So I decided to go around a third time, to look for the lost key. I ended up finding it towards the end of the third loop and not only was I psyched to be able to get back into my house, but I was also proud of myself for pushing myself to run an extra 15 minutes. From now on I think I'll do three loops instead of two. Just thought I'd share.

Way to go Beaner! If you have a motivational story about running, post it in the RunningSugar community group. Not a runner? Maybe you'd rather check out the Yoga Stretch and Tell community group or the Women That Rock (Climb) group, or if biking is more your thing, head over to the new group Sweet on Biking.

Tips For Going From Road to Trail

FitSugar — Tue, 27 Apr 2010 03:47:49 PDT

Now that the snow is finally behind most of us for the season, many of you may be moving your runs from the sidewalk or pavement to woodsy trails. Here are some tips for a smooth transition, and things to keep in mind when hitting the trails.

Invest in some sturdy trail running shoes. They support your feet so much better than basic sneakers. Plus, they're usually a little darker-colored, so they won't show mud as easily.
Start off on flat trails. The uneven terrain is hard enough to get used to without adding hills into the mix.
Pay attention to the ground. Rocks, fallen branches, and tree roots have thrown me to the ground many times. Luckily I only ended up with a few bruises and scrapes, but if you fall the wrong way, you could tear a muscle, twist an ankle, or sprain a wrist.
This may seem obvious, but avoid stepping in puddles or mud. If your feet get wet, it's a good way to end up with a painful blister.
Gradually add inclines and declines to your runs. If hills are steep and long, run as much as you can and don't be shy about walking when they get to be too intense for your glutes and quads. The more hills you run, the stronger your legs will become. When you're not running, you can also do these moves to strengthen your legs.

For other tips,

Run with a buddy. Running in the woods is more dangerous than running on busy roads. You'll be glad you have a friend with you in case you fall and get hurt, or you come upon a creepy person (hey, it happens).
Keep an ID and a cell phone on you, just in case.
Ditch the headphones so you can be completely be aware of dogs, people, and wild animals. If you have to listen to music when you run, put your iPhone on speaker so you can hear Lady Gaga, but you can also hear outside sounds.
Wear sunscreen. Even though the place you run may be wooded, UV rays can still sneak in through open spaces. You don't want to end up with a nasty burn.
Wear bug spray. Nothing's more annoying than swatting mosquitoes while you're trying to conquer a hill.
Get out of your clothes and shower immediately after your run, in case you ran through some poison ivy, poison oak, or poison whatever. It's also a good time to check yourself for ticks.